by Anni | Nov 30, 2020
The giving tree is up! Grab a tag and help out a family in need.
A: Build to heavy 5-rep Sumo-Deadlift
B: Deduct 15% of the heaviest weight and complete 2 rounds of 5 reps
C: 10 minute EMOM:
3 Thrusters (75/105)
6 Burpees over the Bar
by Anni | Nov 29, 2020
Please mark your calendar for Saturday, December 19th, when we will host a memorial WOD in honor of former LCF member Danny Williams, who recently passed away. Please let us know if you would like a copy of the invitation with additional details (there will be four time slots). There is also a GoFundMe for his surviving wife and two children.
20 Minute AMRAP (You will need one heavier KB, one lighter KB):
– 20 KB Squat + Press
– 20 KB Swings
– 20 KB Over/Under Lunge
– 100m Over/Under Carry
by Anni | Nov 27, 2020
For time:
800m Run
40 KB Swings (35/26)
40 Goblet Squats (35/26)
40 Hand Release Push-ups
400m Run
20 KB Swings (35/26)
20 Goblet Squats (35/26)
20 Hand Release Push-ups
200m run
10 KB Swings (35/26)
10 Goblet Squats (35/26)
10 Hand Release Push-ups
by Anni | Nov 26, 2020
A. Hang Snatch: Build to heavy double
B. 10-minute AMRAP of:
10 Double Unders
10 Hang Power Snatch (55/75)
10 Bent Over Rows (55/75)
10 Alternating V-ups
Recent Comments